Garlic Tilapia with Spicy Kale
If you have about 30 minutes to spend in the kitchen, Garlic Tilapia with Spicy Kale might be an amazing gluten free, dairy free, and pescatarian recipe to try. This main course has 514 calories, 54g of protein, and 16g of fat per serving. This recipe serves 4. For $4.64 per serving, this recipe covers 54% of your daily requirements of vitamins and minerals. 22 people have made this recipe and would make it again. If you have olive oil, fennel seed, garlic cloves, and a few other ingredients on hand, you can make it. It is brought to you by Taste of Home. With a spoonacular score of 98%, this dish is excellent. Users who liked this recipe also liked Spicy Kale Caesar Salad with Roasted Garlic, Braised Tilapia with Kale and Stewed Tomatoes, and Pan-seared Tilapia With Kale And Lemon Vinaigrette.
Servings: 4
Preparation duration: 15 minutes
Cooking duration: 15 minutes
Ingredients:
1 can (15 ounces) white kidney or cannellini beans, rinsed and drained
1 teaspoon fennel seed
2 garlic cloves, minced
1/2 teaspoon garlic salt
1 bunch kale, trimmed and coarsely chopped (about 16 cups)
3 tablespoons olive oil, divided
3/4 teaspoon pepper, divided
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon salt
4 tilapia fillets (6 ounces each)
2/3 cup water
Equipment:
pot
frying pan
Cooking instruction summary:
Directions In a 6-qt. stockpot, heat 1 tablespoon oil over medium heat. Add garlic, fennel and pepper flakes; cook and stir 1 minute. Add kale and water; bring to a boil. Reduce heat; simmer, covered, 10-12 minutes or until kale is tender. Meanwhile, sprinkle tilapia with 1/2 teaspoon pepper and garlic salt. In a large skillet, heat remaining oil over medium heat. Add tilapia; cook 3-4 minutes on each side or until fish just begins to flake easily with a fork. Add beans, salt and remaining pepper to kale; heat through, stirring occasionally. Serve with tilapia. Yield: 4 servings. Almost half of Americans dont get enough vitamin A. One serving gives you three times the daily recommendation for this immune-boosting vitamin. Originally published as Garlic Tilapia with Spicy Kale in Simple & DeliciousFebruary/March 2016 window._taboola = window._taboola || []; _taboola.push({ mode: 'thumbnails-i', container: 'taboola-native-stream-thumbnails', placement: 'Native Stream Thumbnails', target_type: 'mix' });
Step by step:
1. In a 6-qt. stockpot, heat 1 tablespoon oil over medium heat.
2. Add garlic, fennel and pepper flakes; cook and stir 1 minute.
3. Add kale and water; bring to a boil. Reduce heat; simmer, covered, 10-12 minutes or until kale is tender.
4. Meanwhile, sprinkle tilapia with 1/2 teaspoon pepper and garlic salt. In a large skillet, heat remaining oil over medium heat.
5. Add tilapia; cook 3-4 minutes on each side or until fish just begins to flake easily with a fork.
6. Add beans, salt and remaining pepper to kale; heat through, stirring occasionally.
7. Serve with tilapia.
Nutrition Information:
covered percent of daily need
